Personal Chef To Go's Official Blog

Tips

06/27/2014

In the warmer, longer, lazier days of summer, the living may not be easy, but maybe your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health. You'll barely notice the effort with these 5 tips:

1. Relax and breathe. You've been working hard. This is the season to slow the pace a bit and absorb the light that stimulates your hormonal message center. Leave your cell phone at home or take a week off from TV. In many European countries, most of the population has a month off during the summer.

2. Sun teas are wonderful. Use flowers and leaves (or tea bags) in a clear half- or one-gallon glass jar filled with spring water. Hibiscus or red clover flowers, peppermint, chamomile, or lemon grass are all good choices, or use your local herbs and flowers that you learn are safe, flavorful, and even medicinal. Leave in the sun for two hours or up to a whole day. Moon teas can also be made to enhance your lunar, dreamy side by letting your herbs steep in the cooling, mystical moonlight. Add a little orange or lemon peel, or a sprig of rosemary and a few jasmine flowers.

3. Nutritional supplements can support you with a greater amount of physical energy, enhancing your summer activities. The B-complex vitamins are calming to the nervous system and helpful for cellular energy production, while vitamin C and the other antioxidants protect your body from stress, chemical pollutants, and the biochemical by-products of exercise. Helpful summer herbs are Siberian ginseng as an energy tonic and stress protector, dong quai is a tonic for women, hawthorn berry is good for the heart, and licorice root will help energy balance and digestion.

4. Use the summer months to deepen the spiritual awakening begun in the spring. Begin by checking your local bookstore or the web for ideas that interest you. Plan a vacation that incorporates these new interests and provides you time to read, relax, contemplate, and breathe.

5. Above all, give yourself the time to truly experience Nature. This can happen, even in a city park, if you relax and let in your surroundings. When traveling, take activities for the family and your first aid kit for bites, bee stings, and injuries. Check for ticks after your hikes. Watch for overexposure, take time in the shade, and drink your water.

06/25/2014

We live in a super-size society. Fast food portions have grown two to five times their original size in the last 20 years and our own homemade meals aren’t far behind. A result of these larger portions is that obesity rates are on the rise.

Americans are now so conditioned to eating large amounts that most cannot recognize appropriate portions anymore. Brian Wansink, PH.D. illustrates this issue in a study detailed in his book, Mindless Eating. Wansink’s “bottomless soup bowl experiment” looked at what diners would do if their bowl never became empty. During a dining scenario, unsuspecting diners had bowls that used hidden tubing and a clever knowledge of physics to stay partially full. The results of the study showed that diners with a bottomless bowl unknowingly ate 78% more than those with the standard bowl!

Similarly, a study by the American Institute for Cancer Research revealed that 78% of Americans think that the kind of food they choose is more important in managing their weight than the volume of food they consume. Consequently, many trendy diet plans gain popularity because of their policy to allow you to eat limitless amounts of certain types of foods while cutting out others completely; however, most health experts recommend eating smaller portions of a wider variety of foods rather than eliminating foods when dieting.

Confused about portion sizes yourself? Keep these examples of realistic food portions in your mind’s eye to help you choose appropriately:

One serving of milk, yogurt or pudding (1 cup) is about the size of a small fist.

One serving of meat, chicken or fish (3 ounces) is the size of a deck of cards or your palm (not including the fingers).

One serving of pasta, rice, oatmeal, potatoes or cooked vegetables (1/2 cup) is about the size of a hockey puck or one cupped hand.

One serving of cheese (1 ounce) is the size of the end of your thumb.

One serving of butter, oil or margarine (1 teaspoon) is about the size of a stamp or the tip of your pinky.

One serving of salad dressing (2 tablespoons) is about the size of a standard ice cube.s

One serving of raw vegetables (1 cup) is about the size of a baseball or two hands cupped together.

Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories.

One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories. The same is true for a medium orange, which is also the size of a tennis ball and about 60 calories.

One and a half to 2 ounces of low-fat hard cheddar cheese are about the same size as three to four dice and equal one protein/dairy serving, or about 110 calories.

Restaurants have begun to recognize the appeal that portion control has for consumers; for example, one popular restaurant chain launched a new meal portion size option that is two thirds the size of their original servings. There are other easy ways to indulge in delicious foods without scrutinizing your plate, too. Pre-portioned entrées such as the fresh and healthy offerings from Personal Chef To Go are a perfect solution!

Since many people feel that they don’t have the time to measure out proper portions, Personal Chef To Go’s delicious and nutritious meal plans have been designed to take the guesswork out of choosing the appropriate portions. Our perfectly portioned variety of freshly prepared food can help to train your eyes and stomach to learn what true servings sizes should be.

Besides being easy, the Personal Chef To Go philosophy works! A University of Illinois study found that women who followed a 1,365-calorie diet in which they ate two packaged entrées a day shed about 5 pounds more in 8 weeks than those who were instructed to follow a diet (with the same number of calories) based on the food pyramid.

Let portion control help you achieve your healthy lifestyle goals by considering these additional tips:

Choose a variety of foods from all of the sections of the Food Guide. For example, the Personal Chef To Go, Healthy Baked Chicken Parmesan when partnered with one cup of fresh berries topped with yogurt, provides servings of Meats and Beans, Fruits, Vegtables, Grains and Milk.

Read labels – often nutrient facts labels are based on a smaller portion than expected, especially for snacks. Measure out the recommended serving into small bags to grab when you have the munchies in order to prevent overindulging by mistake.

Use smaller scoops or serving spoons and a smaller dinner plate. An appropriate portion will look much larger and heartier on a smaller plate.

It may take some practice to become a better judge of serving sizes and portions, especially as you put entire meals together. But the more you practice visualizing the cues, the more control you'll have over portion sizes. Controlling portion sizes also means controlling calories — and that's key to achieving weight-loss goals, if you have them, and smart and healthy weight management.

06/23/2014

You’ve been exercising and getting outdoors regularly, but now it’s summer — and hot. It’s sometimes even dangerously hot and seemingly too hot to go work out or pursue any activity beyond a dark movie theatre or staying cool indooors.

Don’t decide this is the time for a little summer break from fitness or other outdoor activities, experts say, because you may be hurting yourself in the longer term.

It’s important to continue moving over the summer because the effects of exercise are rapidly lost once training stops. In fact, most studies suggest many of the key benefits are lost in four to six weeks of inactivity.

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, we suggest you:

Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun's radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity. And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.

Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. An increase in the body's circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days.

Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.

Watch The Clock & Team up. If you can, exercise with a friend or family member. It’s safer, and could be more fun. It’s best to avoid the outdoors in the early afternoon (about noon to 3 p.m.) because the sun is usually at its strongest, putting you at higher risk for heat-related illnesses, like heat exhaustion or heat stroke.

Keep these five tips in mind and you'll sail through your summer activities without risking your health!

06/20/2014

Summer has finally arrived! It’s time to dig out the barbeque grills and deck furniture or even whip out the bikinis and take off for some well-deserved relaxation on the beach, lake or river.

For many of us, summer also brings the temptations of ice cream, overdoing the tan and forgetting the summer diet and exercise. We suggest you consider these 5 tips:

1. Stay cool and hydrated. Drink water, at least two to four cups (16-32 ounces) upon rising, and similar amounts if you are going out for activities and exercise. Carry water with you in a hard plastic container (more stable polycarbonate rather than polyethylene that leaches plastic into the water). You may also use a traveling water filter. Check your local water stores or www.realgoods.com. Most people need two to three quarts of liquid per day, and more in hot weather or with sweating and exercise.

2. While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens without excessive chemicals. Carry Aloe Vera gel for overexposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great!.

3. Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities -- hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.

4. Enjoy Nature's bounty – fresh seasonal fruits and vegetables at their organic best. Consuming foods that are cooling and light -- fresh fruits, vegetable juices, raw vital salads, and lots of water -- will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don't require cooking. Most of these complement fruits and vegetables nicely-- nuts, seeds, sprouted beans, soy products, yogurt, kefir, and cottage cheese. Fish and poultry can also be eaten.

5. Take some special summer time with your family, kids, and friends who share the enjoyment of outdoors. Plan a fun trip for a day or longer if you're able and motivated -- hiking in the wild, camping, playing at the river, or a few days resting at the ocean. Rekindling our Earth connection has benefits that last beyond this season, continuing to enrich the whole of your life.

Balance your fun with these 5 tips and you’ll be living smart and healthy!

06/04/2014

So when you can’t or aren’t able to eat your Personal Chef To Go meals, are you eating real, whole food as often as you’d like?

Like Chef Gene and Blair, I believe it’s best to eat real, fresh, whole food as often as possible.

The good news is, it doesn’t take as much time or energy as might think.

When I was changing my eating habits a few years ago one of the things that surprised me was how I could make healthy, home cooked meals and snacks in under an hour.

So today I ‘m sharing 7 tips for eating fresh, real, whole food without spending hours in the kitchen:

1. Start teeny.

When I was learning to eat differently one of the biggest things I learned was to set small, achievable goals.

It’s all about making it as easy as possible to make the first step and keep moving forward.

It was so much easier to start with one night a week and build from there.

Making it achievable also means you’re less likely to end up with a fridge full of vegetables that you’ll feel guilty about tossing when they’ve spoiled.

2. Learn some new tricks.

When you’re just getting into cooking real food for yourself, having a little collection of easy recipes that focus on speedy cooking techniques is half the battle.

If a recipe has an ingredients list as long as your arm, or has instructions like ‘simmer for 30 minutes’ it’s best to save them for weekend cooking when you have loads of time.

Look for simple stir frys, hearty salads or one pot meals. If you’re stuck for inspiration there’s a plethora of recipes on the Web to get you started.

3. Play with your food.

Avoid getting stuck in a food rut by swapping different ingredients into your favorite speedy meals.

For example, if you normally make a stir fry with tofu and kale, try it instead with bok choy or broccoli. The same goes for seasonings; if you normally use garlic, try ginger or a new spice instead.

4. Skip the peeling.

I’ve never been a big fan of peeling vegetables. It takes ages and you lose the nutrients close to the skin. Now I usually just rinse or scrub and move on to the next step.

You won’t notice the difference with thin skinned vegetables s like carrots or sweet potatoes. Butternut squash or potatoes get roasted, or baked with the skins on around here. It’s also easier to slip cooked skins off but I usually leave them on because they’re delicious and more nutritious.

5. Try it raw.

I’m hardly a raw foods enthusiast, but I do try to include some raw vegetables and fruits in my diet every day. Not only is this great for absorbing extra enzymes and heat-sensitive vitamins, it’s also much quicker and easier than cooking or steaming.

For example, it takes a fraction of the time to finely slice a bunch of broccoli and toss it in a dressing than it takes to steam it.

Think about finely slicing or grating vegetables and serving them raw. Some of my favorites are raw broccoli, cauliflower and carrots in place of steamed rice with curries or stir frys. I also love finely sliced cabbage or bok choy in salads– which adds great crunch and color.

6. Use what you have.

The ‘real food police’ aren’t going to arrest you because you haven’t prepared everything yourself from scratch. So don’t be afraid to use pre-prepared vegetables when it works for you.

I’m a big fan of things like pre-washed salad leaves and scrubbed potatoes. I usually don’t like paying extra for pre-chopped vegetables, but if it makes sense for you, go for it.

You can also try convenient ingredients as a flavor highlight or sauce. Things like healthy, commercial hummus, pesto, salsa, soy sauce, or curry pastes are good choices.

7. Keep it easy.

I once asked a nutritionist friend her thoughts about frozen vegetables. She said that freezing is probably the best method for preserving vegetables without losing much of the nutrition. In fact, frozen vegetables picked at their best will often have more nutrients than fresh’ vegetables past their prime.

Frozen vegetables make life easier if your schedule is busy because they will sit in the freezer waiting for you. They also save loads of prep time. Compare the time it takes to shell a giant bowl of peas with the time it takes to open the bag and pour them into a pot.

Frozen peas, onion and mirepoix are pantry essentials in our kitchen but you can also consider things like frozen spinach, broccoli, cauliflower, or even a frozen Chinese vegetable mix ready to stir fry in your wok.

04/09/2014

I’m the first to admit that the term “superfood” gets thrown around a lot in the media and marketing, but that doesn’t mean we should turn our backs on the bursting-with-nourishment, lovely, potent, and delicious foods that fall under the moniker. Especially when these foods that are known to lower cholesterol, reduce the risk of heart disease and cancer, and, while we’re at it, put you in a better mood.

Although some people have run rampant with the term and have made a mint by promoting the “miraculous! fountain-of-youth! death-defying!” benefits of superfoods, I hope that there won’t be a backlash against good, old-fashioned, super nutrient-exuberant food. There are few whole foods from the plant world that don’t have some health-boosting element to brag about-so how to decide what to eat?

That’s why I like to think about-and eat-superfoods by season. Sure pumpkin is an A-plus superfood, but I like to save that for fall when it’s fresh and local, and look towards new fruit and tender green things this time of year. It’s a way to be connected to the planet’s cycle and decrease food miles, while giving your body a diversity of nutrients throughout the year to maximize its potential. And, to me at least, spring produce just tastes its amazing best in, yes, the spring! Funny how that works.

1. ArtichokesStudies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver-any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer and to cure hangovers?

One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber-25 percent of the daily recommended amount.

2. AsparagusAccording to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters. A 5 ounce serving (only 20 calories!) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.

3. Avocado

They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated-the happy fat that actually lowers cholesterol levels. Yay! Let’s have an avocado party!

A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. (Maybe because they were so happy to be eating so many avocados?!) As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased.

Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.

4. Blueberries

Blueberries were one of the early belles of the Superfood Ball. Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Recent research has found that additional components of blueberries may play an important role in preventing and fighting cancer. The results of one study suggest a wide array of potential cancer fighting benefits related to wild blueberry consumption. Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.

And that’s not all! In addition to helping prevent and fight cancer, the compounds in blueberries are believed to help against Alzheimer’s disease, heart disease, eye disease and urinary tract infections. See? Super.

5. Fava Beans (AKA Broad Beans)

Mmmm. Spring in a pod-I adore fava beans, even if they are a little work. Okay, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat. Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

6. Fresh Figs

You can get dried figs year-round, which is why they might show up on my winter superfoods list, but for now (mid-May for California figs), helloooo fresh figs.Fresh figs put the va va voom in fruit-the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh-you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.

Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium; bones, take notice. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6 and the trace mineral manganese.

The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer-soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.

7. LeeksLeeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love. And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots-all from the Allium family-leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens. Regular consumption of Allium vegetables (as little as two or more times a week-although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

8. Oregano and Other Fresh Herbs

Give me fresh oregano and find me happy. I love fresh oregano, especially if salty Mediterranean flavors-capers, olives, roasted peppers-are involved. Yum. And yum. And superfood-y too! When researchers at the University of Oslo, Norway analyzed 1,113 foods to identify those foods richest in total antioxidants. Of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.

Is it surprising that fresh herbs are so healthful? Not to me, on an instinctual level they strike me as deeply salubrious. Randomly pick an herb and research its health benefits. You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin-essential for preventing macular degeneration-vitamin A, vitamin C and vitamin K. Or try cilantro. In research studies, cilantroï¿½s remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.

9. Spinach

Spinach, good old spinach. It’s almost surprising that something so good for us is loved by so many! Spinach is an excellent source of folate-the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women)-people who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research. Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss-in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research. And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones-lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.

10. Strawberries

A of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.

With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.

04/02/2014

I’ve always liked taking walks, but with a spinal cord injury walking is challenging for me and I've never been nuts about running. Besides that, walking doesn’t get the credit it really deserves as a way to get fit.

Running seems to get all the respect. And while it deserves respect, so does walking! If you push yourself, it really is an excellent cardio workout. Plus, with walking, I don’t have to worry about my knees hurting or getting shin splints.

And because some days are better than others for me, sometimes it's more important that I just move. It seems to matter more that you move, rather than how you move.

So for those who think they’re out of luck because they can’t run—you don’t have to! Find something you love, whether it’s walking , playing a Kinnect game on the XBox or on your Wii or gyrating your hips in your living room. Most importantly, just move. And when you move, move with pride. You’re still doing great things for your body!

Set the date in advance and stick to it

Conditions will never be just right to make that first walk or run: the warm, cozy bed will always have increased gravity in the morning and there will always be something urgent to do after work.

So instead of waiting for that illusive “I feel like going for a walk” moment, set the date a week or two in advance, mark it on the calendar and in your mind commit to it, no matter what.

When the day comes, conditions may not be perfect, but there's still no blowing off.

Don’t worry about performance the first few times

There’s no doubt about it – starting to move after winter can be difficult. So for the first few times it’s really not about achieving particular results but getting off our butts and into our sneakers.

To make sure you follow through make it easy for yourself: for the first few walks or runsmake your goal to just go out, even if it means circling the yard for a minute. Interestingly, when the pressure is off, it becomes easier to perform and your first times out will be satisfying.

Prepare in advance

I still remember my first few tries to go out walking last Spring: in the morning I would force myself to wake up early-ish and then spend 15 minutes trying to find the correct shoes, choosing the right clothes and another 30 minutes setting the right playlist to listen to while running.

It was a hassle, annoying and emotionally exhausting..

This Spring, I have set all the stuff I need for my walk next to my bed the night before: phone with the playlist prepared, walking shoes, appropriate clothes, bottled water. This wayI have I no excuse for not getting out there in the morning.

Plan your route

One thing that kept me from getting out there in the past was that I wasn’t sure where to go after I left the house since there were no tracks or even sidewalks on the street where I lived. Now that I live in the city, there are sidewalks to lead me in any direction I might want to go and parks and neighboorhoods galore.

So this Spring, the day before my first scheduled walk, I spent a little time planning where to walk the next morning. I also visualized walking in these locations. This simple action removed a huge mental block and visualizing made me more excited about the whole process.

Consider moving with a friend

I have to admit, for me walking is almost like meditation sometimes so I prefer to do it alone most of the time. For others, it’s a social activity. If you plan to go with a friend, a quick tip: schedule a meet up place and time the evening before and agree not to contact each other in the morning.

However, if you prefer to walk solo, like me, I would highly recommend downloading a free app like Nike+ or My Fitness Pal and joining their communities of walkers and runners.

You’ll be able to log and track your walks or runs and easily share your results. Everything’s more fun when it’s a game and maybe sharing your results will help motivate some of your friends to also start moving too.

02/20/2014

As a new Stepmom to a 5 year old, one of the things I believe in whole-heartedly is Family Dinner Time. We may not have the fanciest dinners each night, and at times, we wind up munching on plain 'ole pasta with marinara sauce plus a steamed vegetable. Setting the table can also be also a mish mosh of "you get the plates", "and hey, I need a cup", or "you with the face. how 'bout a fork", but, regardless of the meal or the structure of how the table comes together - WE come together.

In researching for this article, I was amazed to find that many families don’t eat dinner together – or any meal for that matter. Soccer practices, dance rehearsals, playdates, and other scheduling conflicts make family mealtime seem like a thing of the past. Suddenly, we're feeding our kids breakfast bars during the morning commute, sneaking 100-calorie packs at our desks, and grabbing dinner at the drive-thru window.

Despite the feeling that there's no time for such luxuries, 59% of families report eating dinner together at least five times a week -- an increase from only 47% in 1998, according to the Importance of Family Dinner IV, a report from the The National Center on Addiction and Substance Abuse (CASA) at Columbia University revealed what a big difference family meals make in your children’s lives.

Supper can be a stress reliever

Believe it or not, if you have a demanding job, finding time to eat with your family may actually leave you feeling less stressed.

In 2008, researchers at Brigham Young University conducted a study of IBM workers and found that sitting down to a family meal helped working moms reduce the tension and strain from long hours at the office. (Interestingly, the effect wasn't as pronounced among dads.) Alas, the study didn't take into account the stress of rushing to get out of the office, picking up the kids, and getting a meal on the table.

It's the perfect setting for new foods

A family meal is the perfect opportunity for parents to expose children to different foods and expand their tastes.

In a 2003 study in the European Journal of Clinical Nutrition, children were offered some pieces of sweet red pepper and asked to rate how much they liked it. Then, each day for the next eight school days, they were invited to eat as much of the pepper as they wanted. On the final day, the kids were again asked to rate how much they liked it.

By the end of the experiment, the children rated the pepper more highly and were eating more of it -- even more so than another group of children who were offered a reward for eating the pepper. These results suggest that a little more exposure and a little less "You can leave the table once you finish your broccoli!" will teach kids to enjoy new foods, even if they don't like them at first.

Kids might learn to love their veggies

A 2000 survey found that the 9- to 14-year-olds who ate dinner with their families most frequently ate more fruits and vegetables and less soda and fried foods. Their diets also had higher amounts of many key nutrients, like calcium, iron, and fiber.

Family dinners allow for both "discussions of nutrition [and] provision of healthful foods," says Matthew W. Gillman, M.D., the survey's lead researcher and the director of the Obesity Prevention Program at the Harvard Medical School.

Healthy meals mean healthy kids

Studies have shown that kids who eat with their families frequently are less likely to get depressed, consider suicide, and develop an eating disorder. They are also more likely to delay sex and to report that their parents are proud of them. When a child is feeling down or depressed, family dinner can act as an intervention.

This is especially true of eating disorders, says Dianne Neumark-Sztainer, Ph.D., a professor at the University of Minnesota's School of Public Health, who has studied the impact of family meal patterns on adolescents. "If a child eats with his or her parents on a regular basis, problems will be identified earlier on," she says.

Family dinners help kids "just say no"

Eating family dinners at least five times a week drastically lowers a teen's chance of smoking, drinking, and using drugs. Teens who have fewer than three family dinners a week are 3.5 times more likely to have abused prescription drugs and to have used illegal drugs other than marijuana, three times more likely to have used marijuana, more than 2.5 times more likely to have smoked cigarettes, and 1.5 times more likely to have tried alcohol, according to the CASA report.

"While substance abuse can strike any family, regardless of ethnicity, affluence, age, or gender, the parental engagement fostered at the dinner table can be a simple, effective tool to help prevent [it]," says Elizabeth Planet, one of the report's researchers, and the center's vice president and director of special projects.

It’s not neccesarily the food that’s served during dinner but rather the conversation. Three in four teens reported that they talk about what’s going on in their lives during dinner. The teens interviewed agreed that when they talk to their parents about their daily events, they’re less likely to smoke, drink and use marijuana.

Better food, better report card

Of teens who eat with their family fewer than three times a week, 20% get C's or lower on their report cards, according to the CASA report. Only 9% of teens who eat frequently with their families do this poorly in school.

Family meals give children an opportunity to have conversations with adults, as well as to pick up on how adults are using words with each other, which may explain why family dinnertime is also thought to build a child's vocabulary.

Family Ties

Dinner is a family ritual that kids look forward to. It gives parents the opportunity to model good behavior and encourage their kids in their daily tasks. It also helps create strong bonds within in the family. Teens that frequently eat family dinners are almost three times as likely to say they have an excellent relationship with their mom and three times likelier to say they have an excellent relationship with their dad. One study also found that teen girls who eat family meals regularly had better body images.

Family Day

In 2001 CASA (The National Center on Addiction and Substance Abuse) created Family Day—A Day to Eat Dinner with Your Children. It’s celebrated on the fourth Monday in September and serves as a reminder to the importance of family dinners.

Family Dinners On The Go

It's heartening to see that people are rediscovering the age-old joys of at home meals shared with family and friends, even amid busy lives and schedules. Go ahead and invite your family and friends over for dinner. From our wonderful Family Favorites selections, to our delicious Dinner Only selections or our Couples On The Go of spectacular chef-prepared individual entrees, Personal Chef To Gowill help you prepare a meal that will ignite all taste buds and make your family dinner time nourishing, relaxed and memorable in spite of your busy schedules.

What about you? Do you insist on family meals times, or do the logistics of modern life just not allow it?

01/22/2014

The beginning of a new year marks the beginning of a new set of resolutions, and many people commit to making healthier choices in diet and a new exercise regimen. It's energizing to make a new goal and carry it out, but the reality of busy schedules can set in fast, especially for people who travel regularly for work or who simply take a winter vacation. Hotels, restaurants, and hours spent in planes or cars take a toll on your pledge to have a healthier new year. Too many people find their goals in shambles after a trip, which makes it harder to pick up and keep going when they get home. It doesn't have to work that way. With a smart strategy and a little commitment, you can maintain your healthy habits while on the road for a daytrip or an extended stay.

Go With a Plan

When you're at home, you know what your daily routines are—what you eat, and where and when you work out. You can choose to make healthy food at home or eat out at familiar healthy restaurants in your area. One of the hard parts of keeping up healthy habits on the road is the lack of routine and the large number of unhealthy options available. Don't assume "everything will work out" to keep your goals on track, so do some homework before you go. Ask your hotel about gym or pool availability, and look up some healthy dining options in the areas you will spend your time. Plan your schedule and figure out when exercise fits in. When you're tired and distracted by travel or long days, a plan will help you stay on track.

Eat Well

Maintaining a healthy diet while traveling is a challenge, with many of the fastest and easiest food options available being the unhealthiest choices. Don't give up, though. You may have to look a little harder and exercise some discipline, but you can find good dining options while traveling. Many of your food options while traveling are overloaded with salt and fat. Avoid these heavy items in favor of salads, fresh fruit, and lighter sandwiches. Hotel breakfast spreads are not always optimal, but don't skip it altogether. Look for yogurt, granola or grain cereals, and fruit. Take it easy with portions at lunch and dinner, especially at buffets. It may be tempting to overindulge, but you'll regret it later on. Drink plenty of water, and limit both coffee drinks during the day and alcoholic ones at night. Finally, if you have the chance to try special treats that you can't get at home, don't be afraid to have a little. Just maintain a balance of healthy food and small indulgences.

Keep Moving

Exercise is another difficult routine to keep up with when not at home, especially when travel schedules have you on the go all day long. A full day spent in an airport or in a car doesn’t allow for a workout, and hotels don't always have the kind of equipment you're used to. Intention and flexibility are necessary to get in some exercise on the road. No matter where you are, you can either go out for a brisk walk or do some simple exercises in your hotel room. If you prefer having some equipment with you, resistance bands are relatively small and light, but there are many effective exercises that require no equipment at all. Check with your hotel ahead of time about the availability of a gym and its workout equipment so you’ll know whether or not you'll be able to keep up with your normal exercise routine. Even if it isn't the same type or quality of equipment you’re used to, it may be better than nothing. If your hotel doesn’t have a gym or you’d like to look elsewhere, you can check out a service such as GymPoints, which enables you to get brief access to gyms while traveling. If you regularly use a gym membership while at home, this can help keep you on a routine with an experience familiar to you, and one that is better than the basics provided by many hotels.

Don't Sweat It

Finally, realize that it can be just plain hard to keep up your healthy habits while traveling, especially if you are just starting out. If you slip up, give yourself some credit for trying and just keep going. You may not be able to stick with your routine as well as you would at home, but every healthy choice you make counts. Do the best you can, learn from your experiences, and recommit to your healthy routines when you return. With some time and practice, staying healthy on the road will be a breeze.

And don't forget you can take Personal Chef To Go with you on the road! We can ship anywhere in the United States!

Aaron Trockman enjoys snow skiing, hiking, biking and generally being outdoors. A native of the Chicago Suburbs he has since moved to Colorado where he participates in the up and coming technology start-up scene and the thriving music scene. His favorite concert venue is Red Rocks Amphitheater. When not skiing or at a concert, Aaron is often found making occasional trips to the gym or a fitness studio around town. Since May of 2013, Aaron Trockman has led the development and rollout of GymPoints.

11/20/2013

Thanksgiving wouldn’t be Thanksgiving without a little bit of chaos. There are so many dishes, so many people, and so many cherished family traditions that must be upheld it would be pretty strange if the day didn’t have its fair share of drama.

Personal Chef To Go takes the stress out of preparing for the Thanksgiving holiday. If you’ve ever had family, extended family, in-laws and close friends to your house for a Thanksgiving dinner, you know what it’s like to prepare a huge holiday meal. You spend days and days shopping and preparing so finding time to cook a healthy meal for your family at the end of a busy day is challenging at best.

Let Personal Chef To Go Help

For anyone that’s ever spent weeks preparing and shopping, cooking and seasoning, cleaning and scrubbing in the weeks before the Thanksgiving, our convenient food delivery service is just for you. All of our fresh meals are pre-cooked, ready for eating and delivered right to your door. Simply heat them in the microwave or oven, and enjoy a healthy, well-balanced, complete meal in less than five minutes.

Thanksgiving food is one of the best parts about Thanksgiving, but it is first and foremost about the people you love. Make sure your Thanksgiving to-do list includes an order of meals from any one or our menus for delivery by Nov 17th.

Perfect for last minute drop-ins, they take up very little space in the fridge and will stay fresh well past Thanksgiving. Spend more time with your loved ones this Thanksgiving and less time out shopping, fighting crowds and with your kitchen. Forget greasy take-out this year, stay in with Personal Chef To Go!

10 Step Thanksgiving Sanity Plan

Clear out your fridge. You’re going to be filling it up again pretty soon, so now is a good time to eat the best leftovers and toss the rest.

Start thawing your turkey: The safest place to do this is in the fridge—aren’t you glad you’ve already cleared it out?

Make your pie crusts. Roll them out and freeze them flat between sheets of parchment paper in resealable plastic bags until needed. They’ll defrost quickly.

Check your recipes. Make sure you have all the ingredients and equipment needed. Make a list of what you still need.

Go shopping. The crowds will be insane the day before Thanksgiving, so get as much as you possibly can now.

Stock up on wine, beer, and non-alcoholic drinks—and make sure you have plenty of ice.

Check your serving pieces. Do you have enough platters, bowls, and serving spoons and forks?

Do as much prep work as you can: Make salad dressings; chop onions and celery and store in resealable plastic bags in the fridge; top and tail green beans; make stock for gravy with purchased turkey wings.

Make the cranberry sauce. Hint: The recipe on the back of the bag is great. Just add a pinch of salt to bring out the cranberries’ full tangy flavor. A splash of port isn’t too bad, either.

If you have guests who are bringing food, call them now and find out exactly what they’re bringing, whether they’ll need counter space and tools to finish prepping, and how much oven time their dish requires. You may need to make a few minor alterations to the menu at this point so you don’t have complete and total kitchen chaos right before the big meal.